Justin O'Regan, a professional weight loss coach, lost around 130 pounds (59 kg) while gaining muscle through a structured six-day workout regimen that includes pushing exercises on Monday, pulling on Tuesday, legs on Wednesday, a rest day on Thursday, chest and back on Friday, arms and shoulders on Saturday, and legs again on Sunday.

He emphasizes the importance of both diet and exercise for successful weight loss, advocating for professional supervision during workouts to minimize injury risks. O'Regan concludes that maintaining a calorie deficit is key for fat loss, with diet and consistent gym attendance being crucial for achieving weight loss goals.